Flax Seed Brown

Description
• Scientific name: Linum usitatissimum
• Color: Brown
• Taste: Mildly nutty and earthy
• Texture: Hard and crunchy when whole; gel-like when ground and mixed with water
• Forms available: Whole, ground (flaxseed meal), or flaxseed oil

Nutritional Value (per 1 tbsp / 7g of ground flaxseed)
Nutrient Amount
Calories 37 kcal
Protein 1.3 g
Carbohydrates 2 g
Fiber 1.9 g
Fat 3 g
– Omega-3 (ALA) 1.6 g
Lignans 85–300 mg
Calcium 18 mg
Iron 0.4 mg
Magnesium 27 mg
Phosphorus 44 mg
Potassium 56 mg
Note: Ground flaxseeds are easier to digest and absorb than whole seeds.

Health Benefits
1. Heart Health
o Rich in alpha-linolenic acid (ALA), an omega-3 fatty acid that reduces inflammation and lowers cholesterol.
2. Digestive Health
o High fiber content supports regular bowel movements and gut health.
3. Hormonal Balance
o Lignans (natural phytoestrogens) may support hormonal health, especially in women.
4. Blood Sugar Control
o May help stabilize blood glucose due to its fiber and healthy fat content.
5. Weight Management
o Fiber helps promote satiety, reducing overeating.
6. Cancer Prevention
o Some studies suggest flaxseed lignans may help reduce risk of breast and prostate cancers.

Common Uses
• Baking: Added to breads, muffins, pancakes, and crackers.
• Smoothies: Ground flax adds texture and nutrition.
• Cereal & Oatmeal: Stir into breakfast bowls.
• Egg substitute: 1 tbsp ground flax + 3 tbsp water = 1 flax “egg” (for baking).
• Salads & Yogurt: Sprinkle over for a nutty boost.
• Soups & Stews: Mix in to thicken and fortify.